Rowing is a great aerobic exercise for getting you in shape. The more muscles you use while you're exercising, the less time it takes you to get a total body workout. Rowing uses many muscles of the arms, legs, abdomen, and torso. Your heart and lungs can get as great a benefit from rowing as from running, in a workout that also builds muscular strength and endurance.

Rowing places little strain on the back. Joint and muscle problems are not common among people who row regularly. Doctors often prescribe this exercise for people with lower back and disk problems. If you have back or circulatory problems, get medical clearance before you start a rowing program.

Proper rowing form is critical. It is the same if you are in a boat or shell or using a rowing machine. Lean back from your hips while pushing back with your legs and torso. Bend your arms as you pull on the oars until your elbows pass behind your chest and the handles are an inch from your stomach. Keep your back straight the entire time.

It is a good idea to try rowing in a gym for a couple of months before you purchase a rowing machine for your home. Be sure that this form of exercising meets your needs and gives you pleasure.

Rowing machines range from a few hundred dollars to about $2,000. A good machine has handles with adjustable resistance levels. The seat should be comfortable. Straps on the rotating footrests hold your feet firmly in position. Some machines have an ergometer that shows your speed, distance traveled, and calories burned. Lightweight machines fold up and store in a closet.

When shopping for a rowing machine, ask lots of questions. Be sure the machine sits solidly on the floor. It should not wobble or "jump" as it is rowed. Whether it has a single bar or two pull handles, the movement of the oars and seat should be smooth. Test the rowing machine long enough to see if it will be comfortable and user friendly.

If you're a beginner, work out with a certified exercise leader. Make sure your exercise program is safe as well as effective.

Choose physical and exercise activities that you enjoy and that are readily accessible. Work with a certified exercise leader to learn how to exercise safely. To learn more about exercise and fitness, visit your local bookstore or library, or call your local YMCA or YWCA.

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